blueollie

Weight session with snowflakes…

Only weights; felt strong
pull ups: 5 sets of 10 with hip hikes, Achilles
bench: 10 x 135, 2 x 180, 6 x 170, 4 x 170 (rotator cuff)
incline: 10 x 135
dumbbell military: 3 sets of 10 x 45 (stronger);
rows: 3 sets of 10 x 65 (dumbbell)
pull downs: 3 sets of (7 x 160, 7 x 100 low)
Hammer rows: 2 sets of 10 x 200
weightless squats, McKenzie.

I felt good.

One thing different about the university gym: almost all of the snowflakes take their “smart phones” with them and text in between sets, even during the early morning hours. I honestly don’t get it…not sure that I want to get it.

A few even text during class…and then get lost when I am doing a problem for them.

October 31, 2014 Posted by | weight training | , | Leave a comment

Easy Peasy walk and lift

Tapering: untimed 5 mile walk (hilly course); quick (30 minute) weight session:

3 x 10 pull ups (hip hikes, Achilles)
dumbbell military: 12 x 50 seated (ONE set), 10 x 40 standing, 10 x 45 standing (rotator cuff)
dumbbell bench: 3 sets of 10 x 70 (difficulty getting up into position on the 3’rd set), rows: 3 sets of 10 x 70 (each arm) (rotator cuff)
2 x 10 pull ups (weightless squats; getting deeper and far less painful)

Good enough.

October 29, 2014 Posted by | walking, weight training | | Leave a comment

Good weight workout as society passes me by…

Workout notes: bodyweight: 181 (doctor scale).
pull ups: 5 sets of 10 (moderate); Achilles and hip hikes.
bench: 10 x 135, 6 x 170, 5 x 170, 2 x 180 (good) rotator cuff
incline: 10 x 135
military (dumbbell): 3 sets of 10 x 40 standing
dumbbell row: 3 sets of 10 x 65 (each arm)
pull down: 3 sets of (7 x 160 traditional, 7 x 100 low)
Hammer row: 2 sets of 10 x 200
military (barbell) 1 set of 10 x 85 (strong)

I felt good today; energy is coming back.

Note: I wondered “why do I do things in this order” and mostly it is to get in the pull ups and bench before our university ROTC floods the weight room. I admit: they probably help the university, but the weight room is more quiet and peaceful when they aren’t there. Today, one of the females was talking about a not-so-good relationship with the guys…and none of them were working out that intensely. Army Rangers they aren’t. :-)

Now there are some who ARE physically tough and intense; I’ve seen them running. But they are the exception, not the rule.

Being passed by in life
Vox has a decent article about why you should get a flu shot. I get them. But read this line:

When you get vaccinated, it makes it harder for other people you come into contact with to catch the flu. This is important if you ever interact with the elderly, whose weaker immune systems aren’t as able to fight off the infection. In other words: if you love your grandparents, get a flu shot.

LOL! Most of my peers no longer have a living PARENT much less grandparent. But the median age of an American is 36.8 years. I am approaching being 20 years older than that.

October 27, 2014 Posted by | social/political, weight training | | Leave a comment

No, age is NOT “just a number” but…

workout notes:

weights. pull ups (5 sets of 10), Achilles and hip hikes.
bench: 10 x 135, 2 x 180, 5 x 170, 3 x 170, 10 x 155 (rotator cuff)
incline: 10 x 135 (hard)
military (standing, dumbbell) 3 sets of 10 with 40
rows (single arm) 3 sets of 10 x 65 (dumbbell)
pull downs: 3 sets of (7 x 160 traditional, 7 x 100 low)
Hammer rows: 2 sets of 10 x 200
military press (machine) 2 sets of 10 x 90
McKenzie and weightless squats (latter getting easier)

Article

Screen shot 2014-10-24 at 8.10.53 AM

I had to laugh out lout at the headline; I think that it is pretty dumb. The article itself is pretty good though. The gist of the article is that there is evidence that suggests that much of how one acts and feels is directly related to one’s social atmosphere; that is, if one hangs out with people who “act old” then one is more likely to “act old”. Also, such attitudes can show up physically in terms of energy, posture, etc.

But as far as “age is nothing but a mindset”: PLEASE. As someone who is physically active, I can see the long term degradation of my running times, swimming times and lifting performances; my body IS different from what it was 10 years ago.

Note: the better athletes notice even more subtle differences; they tell me that they can see the decline while they were in their 30’s.

On the other hand, I still have the health to get out there and try my best and I have no intentions of stopping. But my performances have decline and will continue to do so, and the amount of training that I can handle will continue to decrease a little at a time. That is reality.

And, the number of PT exercises (shoulder, back, knees, piriformis, Achilles) I have to do will probably go up. :-)

October 24, 2014 Posted by | health, weight training | , , | Leave a comment

long distance on the weekend = weak in the weight room

Saturday: 15 miles (half marathon race, plus warm up and cool down)
Sunday: 11 SLOW hiking miles (on roads)

So today:
pull ups: 5 sets of 10 (strong) hip hikes, Achilles rest
bench press: 10 x 135, 2 x 180, 2 x 180, 7 x 160 (weak) (rotator cuff)
incline press: 8 x 135 (weak)
military press (dumbbell): 3 sets of 10 x 40 (standing)
rows (one arm, with dumbbell) 3 sets of 10 x 65
pull downs: 3 sets of (7 x 160, 7 x 100)
military press (machine) 2 sets of 10 x 90 (each arm)
row: (hammer) 2 sets of 10 x 200.

McKenzie, squats to the bench, easy cycle (5 minutes), etc.

October 20, 2014 Posted by | weight training | Leave a comment

Lifestyles of the not-so-rich and not-so-famous

Workout notes: weights only.
pull ups (5 sets of 10) (usual hip hikes, Achilles)
bench: 10 x 135, 5 x 170, 4 x 170, 4 x 170 (rotator cuff)
incline: 10 x 135
rows (one arm) 3 sets of 10 x 65 each arm
military: 3 sets of 10 x 40 dumbbell (standing)
pull downs: 3 sets of (7 x 160 traditional, 7 x 100 low)
rows: machine (10 x 110)
military: machine: 7 x 90.

leg loosen stuff, McKenzie.

Football
There are detractors:

I cannot abide football, for it’s brutal and the action occupies just a few minutes of a one hour-game (which often lasts 2.5 hours or more with time-outs, half-time, and commercials.

Reader Diane G. called my attention to a piece in the Wall Street Journal, which, although four years old, surely applies today. It shows that—get this—there are eleven minutes of action in an NFL (National Football League) game in the U.S.:

According to a Wall Street Journal study of four recent broadcasts, and similar estimates by researchers, the average amount of time the ball is in play on the field during an NFL game is about 11 minutes.

Well, this is a bit like saying that a chess match only includes the time when the pieces are being moved. :-)

Except:

1) In football, both players move at the same time (offense and defense)
2) Also, 11 pieces are moved at a time.
3) The rule of “knight takes rook” are also probabilistic; the individual skill, experience and ability of the pieces matter.

However, one must really understand the rules of the game to “get” the strategy: for example, why might a team with the ball which is nursing a narrow lead late in the game be more reluctant to pass the ball? Or why will a trailing team with no time outs be reluctant to run “middle of the field” plays?

THAT is where much of the excitement of the fans comes from.

Other things I like:

1. The diversity of body types. The “weight thrower” body types play the lines, the sprinter/broad jumper types play wide receiver and running back; your pole vaulter/javelin thrower types play tight end or linebacker.

2. There is also the individual drama of “wow, I am getting beat; can I keep my composure when things are getting hard?”

Of course, it helps that I played in high school, though I was NOT the kind of player that colleges wanted; even the Division III prospects were too athletic for me.

Discussing the Issues
Sometimes, it is just plain impossible to discuss issues with people. Some right winger was trying to convince me that President Bush’s claim that Iraq had a WMD program (still active) was vindicated by this article. Of course the article says:

President George W Bush led the US into war in Iraq on the back of assertions that Saddam Hussein had recently-built weapons of mass destruction, supplies that had only increased in the aftermath of the 9/11 terror attacks.

Yet all the chemical weapons found by soldiers were manufactured before 1991, the Times reported. They consisted largely of 155-millimeter artillery shells or 122-millimeter rockets – not designed for mass destruction, and produced in the 1980s during the Iran-Iraq war.

According to the Times, the reports were embarrassing for the Pentagon because, in five of the six incidents in which troops were wounded by chemical agents, the munitions appeared to have been “designed in the US, manufactured in Europe and filled in chemical agent production lines built in Iraq by Western companies”.

It is useless.

Personal
It is sometimes interesting when family members get disappointed in other family members..and then claim that “they fell under a bad influence of X”. Well, when are THEY the “bad influence”? I suppose that your family member is NEVER the “bad influence”; it is always someone else. :-)

October 17, 2014 Posted by | family, football, weight training | | Leave a comment

in St. Louis: Rams vs. 49’ers tonight and…

Workout notes
Weights: pull ups (5 sets of 10) with hip hikes and Achilles
bench press: 10 x 135, 5 x 170, 4 x 170,
incline press: 10 x 135 (rotator cuff)
military presses: could not even begin with 50s, so did 3 sets of 10 x 40 standing.
rows: 3 sets of 10 x 200 Hammer, 1 set of 10 x 65 dumbbell (each arm)
pull downs: 3 sets of (7 x 160 traditional, 7 x 100 low)

Then I ran 3 on the treadmill: 10:33 mile 1, 27:58 for mile 3 (6.7, 6.8, 7.0, 7.1), 28:51 for 5K

I did some up down/down dog and some “weightless squat to the bench”

Science
We are having a cool, wet fall. The rest of the globe has had a hot 6 months.

Protests
I haven’t seen protests here though I might; there were some at a recent Cardinal game. My wife joked that she’d side with the protesters, but I wouldn’t.

Was there police conduct in Ferguson? It sure LOOKS that way; even if the young man had scuffled with the cop earlier, if he is surrendering, the cop can’t shoot him.

But I can’t lionize the shooting victim. Where it appears that he didn’t deserve to be executed, he was still far from someone that I could relate to; he acted like a bully and acted very stupidly when first confronted by the police.

When it comes to profiling by police, I can much better relate to this guy.

But, ultimately, while I sympathize with neither the protesters or the counter protesters, I agree that the police should serve ALL its citizens and not merely those with education and money. And at times, it appears that the police are there not so much to protect all citizens but rather protect one segment of society from another segment of society, and I can understand people getting sick of that. But if one lives in a high crime area, one is more likely to be viewed with suspicion even if one is law-abiding, though the aforementioned link shows that “doing the right things” doesn’t give you immunity from police mistreatment.

October 13, 2014 Posted by | racism, running, social/political, weight training | , | Leave a comment

workout notes: no aerobic activity

I feel energized because I didn’t do much: lifting only.
pull ups: 5 sets of 10; felt strong (Achilles, hip hikes)
bench: 10 x 135, 3 x 180, 8 x 160 (rotator cuff); felt good about the 3 x 180 (bodyweight)
rotator cuff stuff for rest.
Military: 1 set of 12 x 50 dumbbells, seated, supported, 3 sets of 10 x 40 standing
rows: 3 sets of 10 x 65 dumbbells (each arm)
pull downs: 3 sets of 7 x 160 traditional, 7 x 100 low.

I also did weightless squats to the bench; that these are even remotely challenging means that my legs are still too weak. I need to force myself to stay with these.

Note: I still have this light burn on my right rib cage; it is a pull of some sort.

October 10, 2014 Posted by | weight training | | Leave a comment

Monday (stiff…)

Workout notes Weights then 10 miles on the indoor bike in 35:45; some stretching.

weights: 5 sets of 10 pullups (sort of weak); Achilles and Hip Hikes
bench: 10 x 135, 3 x 180, 8 x 160 (sort of weak) rotator cuff
military: couldn’t get 50’s. Did 3 sets of 6 x 85 standing, 10 x 40 dumbbells standing
pull downs: 3 sets of 7 x 160 traditional, 7 x 100 low
rows: 3 sets of 10 x 200, Hammer.

Note: I have a slight tug in my skin of my right ribcage; not sure what that is.

Performance notes: one of my high school classmates ran a 43 minute 10K. Of course, this woman looks like an athlete; very strong. It seems as if I’ve grown to accept substandard performance in myself as “normal”. I need to work on leg strength.

NFL
Bears: well, three turn overs in the last 5 minutes of the game managed to turn a 3 point lead into a 7 point loss.
Rams: yes, it is great that they didn’t quit when down 34-7 but when you go down by 27 points, you will all but certainly lose the game. It did finish 34-28 but still…

October 6, 2014 Posted by | bicycling, football, NFL, weight training | Leave a comment

relapse or heat?

I didn’t feel good in the gym today, but it was warm upstairs.

pull ups: 15-15-10-10 (strong); hip hikes, Achilles for rest
bench: 10 x 135, 2 x 180, 4 x 170, 10 x 155 (weak); rotator cuff for rest.
dumbbell military: 12 x 50 seated, supported, then 2 sets of 10 x 40 standing.
rows: one arm with dumbbell: 2 sets of 10 x 65
rows: machine: 10 x 110
pull downs: 3 sets of (7 x 160 traditional, 7 x 110 low)

I was sweating up a storm during the weight workout.

Then the run: 3 on the track: 9:42, 9:06, 8:53 (sped up last mile) 27:42, then 11:40 on the mill (did walk 2:30 of it…did hills)

I felt awful and was worried that I might be relapsing…but the cool outside air perked me up. So it is probably the heat.

October 2, 2014 Posted by | running, weight training | | Leave a comment

Follow

Get every new post delivered to your Inbox.

Join 658 other followers